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17JUL17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

A)
Run 400m with medball
B)
Mobility Flow: Hips, Glutes, Midline
C)
3 Rounds:
10 Half Get-Ups 5es
10 Wall Balls
20 Mountain Climbers

 

[intro] STRENGTH[/intro]

Every 2:30 x 5 Sets:
Pause Push Press x 5 reps @75%

 

(Pause in dip for 3 seconds each rep)

 

[intro] CONDITIONING[/intro]

In 7 minutes, complete:
70 AbMat Sit-Ups with Medball
(ball touches ground behind head and feet)
Max Reps Wall Balls 20/14 with remaining time

 

[intro] EXTRA WORK
[/intro]
4 Rounds:
600m Run @9 RPE
2 Min Rest Between Sets

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